2 rounds
2:00 cardio
10 air squats
20 alt leg v-ups
10 hip bridges
5+5 db snatches
5+5 windmill
10 ring row

Every 2,5 min for 10 minutes (4 sets)
5-7 strict pull ups
3 squat cleans @50-60%

Warm Up
For Quality:
2 Mittarimato
2 Kyykky
2 Tasajalkahyppy
4 Mittarimato
4 Kyykky
4 Tasajalkahyppy
6 Mittarimato
6 Kyykky
6 Tasajalkahyppy

AMRAP 10 MINUTES
3-6-9-12...
Burpee + Tuck Jump (Burpee + polvet rintaan hyppy)
Backpack Push Press
Backpack Front Squat

EMOM55:
Heart = T2B
Spade = Burpees
Diamond = DB Front rack walking lunge 2x20/15kg
Club = KBS 32/24kg
Joker = 15 Thrusters 40/30kg

Beginning of every minute, turn a card from the top of the deck and do as many reps as the number in the card says.

1000m Row
Then 2-3 rounds:
10-15 Banded Good Morning video
10 Plank Hold with KB Drag video
20-30sec Banded Lateral Walk video

---

Banded Standing Hip Flow video

Warm-up
2 rounds
10 Air Squats
10 Jumping Jacks
10 Active Samson

AMRAP 16 MINUTES
20 Russian Swing w/ Backpack
30 Mountain Climbers
10 Backpack Hang Snatch
15 Sit-Ups

(Score is Rounds + Reps)

CONDITIONING 

EMOM x10

1) 3 Deadlift @65-75% 
2) 10m Handstand Walk

Overall RPE 4

Tailoring Options:
Deadlift→ Decrease loading to 50-60% of 1RM
HSW→ 10-20 Wall Facing Shoulder Taps video

3 rds:
10 Power clean (Rx: 60/40kg)
20 Wallball (Rx: 20/14lbs)

(Time cap: 8min.)

WOD

FRAN

21-15-9

Thrusters

pull-ups

Treeni

Juokse 1500m

Suorinjaloin maastaveto 3 x10 toistoa,
samat painot, tauko 2 min.

5 kierrosta

15m karhukävely
15 kulmasoutu kastelukannuilla
15m askelkyykkykävely